Comment

6.19 - 6.25

Congratulations on all the PRs this week and an AWESOME peak week for our squat cycle. Let’s see how we can put our upcoming deadlift cycle into action! (We are aiming to add 10-30 pounds on your deadlift over the next 4 months – follow the rep schemes as prescribed.)

Also, this is the final week of your 12-week hatch squat cycle – an amazing test of mental toughness and strength. Way to go!

***
Quote of the Week:  “Focus on the journey, not the destination. Joy is found not in finishing an activity but in doing it.”

A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week

Where you are right now: 1st Post-Open Strength Cycle (FINAL WEEK); Opening week of 4-month deadlift cycle

Where you are going: Continue 4-month Deadlift Cycle / continued strength work / odd object movements / gymnastics strength training

Monday

RP Nutrition Template = Light

Strength

Back Squat

1x5 @60%
1x5 @70%
1x5 @75%
1x5 @75%

Front Squat

1x5 @60%
1x5 @70%
1x5 @75%
1x5 @75%

Conditioning

10 min AMRAP

10 Strict Pullups
10 HRPU
200m run

 

Tuesday

RP Nutrition Template = Light

Conditioning

For Time

30 Cal Row
30  Box Jump Overs (24/20")
30  Power Snatch (75/55)
30  TTB
30  Power Snatch (75/55)
30  Box Jumps (24/20")
30  Cal Row

Wednesday

RP Nutrition Template = Light

Strength

Deadlift

5 x 5 x 70% of 1RM

Conditioning

21-15-9

Hang Squat Cleans (95/65)
HSPU
600m Run after each round

Thursday

RP Nutrition Template = Light

Strength

Back Squat

1x5 @ 60%
1x5 @ 65%
1x5 @ 75%
1x5 @ 80%

Front Squat

1x5 @60%
1x5 @70%
1x5 @75%

Conditioning

Partner Up

18 min AMRAP

200m medball or sandbag run (AHAP)

Partner A: Runs
Partner B: Rests

Friday

Open Gym or Rest Day

Saturday

RP Nutrition Template = Light

Conditioning

AMRAP 4:00

400m Run
15 Burpees Over Bar
Max Power Cleans (135/95)

Rest 4:00

AMRAP 4:00

400m Run
10 Burpees Over Bar
Max Power Cleans (155/105)

Rest 4:00

AMRAP 4:00

400m Run
5 Burpees Over Bar
Max Power Cleans (185/135)

Score is total power cleans completed

Sunday

RP Nutrition Template = Light

Conditioning

AMRAP 25

Teams of 3

10 sandbag Zercher Reverse Lunges (5 per side)
10 Alternating Over the Shoulder Sandbags
20 Lateral 2-foot Bag Hops (each jump = 1 rep)
200m Run

*Relay style, Athlete 2 can start once Athlete 1 leaves for the run, etc.

Comment

Comment

6.12 - 6.18

Peak week for the squat cycle and a deadlift testing week! Enough said! Go. Get. It.

***

Quote of the Week: “Satisfaction lies in the effort, not in the attainment, full effort is full victory.”

A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week

Where you are right now: 1 st Post-Open Strength Cycle (Week 11 of 12)

Where you are going: Continued strength work / odd object movements

Monday

RP Nutrition Template = Light

Strength

Back Squat

1x5 @60%

1x3 @70%

1x2 @80%

1x2 @90%

1x1 @95%

1x1 @103%

Front Squat

1x5 @60%

1x5 @70%

1x5 @75%

1x5 @75%

Conditioning

10 min AMRAP

200m run

10 Supine Ring Rows

10 Ring Dips

Tuesday

RP Nutrition Template = Light

Conditioning

For Time

30 Sandbag Clean & Presses

After every 10th rep, run 600m

Wednesday

RP Nutrition Template = Light

Strength

Deadlift

Find a heavy single for the day

Conditioning

“Diane”

21-15- 9

Deadlifts (225/155)

HSPU

Thursday

RP Nutrition Template = Light

Strength

Back Squat

1x5 @ 60%

1x5 @ 65%

1x5 @ 70%

1x5 @ 70%

Front Squat

1x5 @60%

1x5 @70%

1x5 @75%

1x5 @ 80%

Sprint Conditioning

4 x 400m run

(3:1 rest interval)

Score is your slowest 400m run time

Friday

Open Gym or Rest Day

Saturday

RP Nutrition Template = Light

Conditioning

For Time

10 Bar Muscle Ups

20 Power Snatch (95/65)

30 Pull Ups

40 KB Swings (1.5/1pd)

50 Burpees

Sunday

RP Nutrition Template = Light

Conditioning

Partner Up

(Alternate Rounds)

30 rounds for time of:

5 Wall Balls (20/14)

3 HSPU

1 Power Clean (225/155)

Comment

Comment

6.5 - 6.11

Great job managing our strength training with Murph, team. We are so proud to be a part of this extraordinary community and are humbled everyday by your effort. Thank you!

***
Quote of the Week:  “Put your heart, mind, and soul into even your smallest acts. This is the secret of success.”

A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week

Where you are right now: 1st Post-Open Strength Cycle (Week 10 of 12)

Where you are going: Continued strength work / odd object movements

Monday

RP Nutrition Template = Light

Strength

Back Squat

1x5 @ 60%
1x5 @ 65%
1x5 @ 70%
1x5 @ 75%

Front Squat

1x5  @ 60%
1x5  @ 65%
1x5  @ 70%
1x5  @ 70%

Conditioning

10 min AMRAP

200m Run
10 KB Swings (1.5/1pd)
5 Strict Pullups

Tuesday

RP Nutrition Template = Light

Conditioning

20 min AMRAP

10 Burpees
20 Wall Balls
400m Run

Wednesday

RP Nutrition Template = Light

Strength

Double KB Deadlifts

10-10-10-10-10

Conditioning

4 Rounds for Time

10 Thrusters (95/65)
10 T2B
50 Double Unders

Thursday

RP Nutrition Template = Light

Strength

Back Squat

1x5 @ 60%
1x5 @ 65%
1x5 @ 70%
1x5 @ 75%

Front Squat

1x5 @ 60%
1x 5 @ 65%
1x5 @ 70%
1x5 @ 70%

Sprint Conditioning

3 Rounds for Time

10 Deadlifts (185/125)
10 Burpees Over the Bar

Friday

Open Gym or Rest Day

Saturday

RP Nutrition Template = Light

Conditioning

“DT”

12 Deadlifts (155/105)
9 Hang Cleans
6 Jerks

Sunday

RP Nutrition Template = Light

Conditioning

Partner Up

12 Rounds for Time (alternate full rounds)

1 Bar Muscle Up
3 HSPU
12 Pull Ups
24 Double Unders

Run 400m after both partners complete a round

Comment

Comment

5.29 - 6.4

Happy Memorial Day Murph to all! What an exciting time of the year for CrossFitters around the world and an awesome way to honor an extraordinary man. Thank you to everyone for participating in one of our favorite community events of the year.

***
Quote of the Week:  

A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week

Where you are right now: 1st Post-Open Strength Cycle (Week 9 of 12); Murph week

Where you are going: Continued strength work / odd object movements

Monday

RP Nutrition Template = Light

Conditioning

“Murph”

1 Mile Run
100 pullups
200 pushups
300 airsquats
1 Mile Run

(If you have a weighted vest, wear it)

Tuesday

RP Nutrition Template = Light

Conditioning

“Annie”

50-40-30-20-10

Double Unders
Abmat Situps

Wednesday

RP Nutrition Template = Light

Strength

Back Squat

1x5 @ 60%
1x3 @ 70%
1x2 @ 80%
1x2 @ 90%
1x1 @ 95%

Front Squat

1x5 @ 65%
1x4 @ 75%
1x4 @ 80%
1x4 @ 85%

Conditioning

30 Strict Pullups
15 Hang Cleans (115/75)
400m Run
15 Hang Cleans (115/75)
30 Strict Pullups

Thursday

RP Nutrition Template = Light

Conditioning

4 rounds for quality of:

20 Second Handstand Hold (free standing if possible)
12 SOTS Presses
4 Strict Muscle Ups (if no muscle ups, 20 second false grip hang or bar hang)

Then

3 Rounds for Time

15 Hand Release Push Ups
400m Run
15 Goblet Squats (1.5/1)

Friday

Open Gym or Rest Day

Saturday

RP Nutrition Template = Light

Strength

Back Squat

1x5 @ 65%
3x5 @ 75%

Front Squat

4x5 @ 65%

Conditioning

15 min AMRAP

60-ft. handstand walk / 20 shoulder taps / 10 wall walks
10 T2B
10 double kettlebell deadlifts (2pd/1.5)
60-ft. handstand walk
12 T2B
12 double kettlebell deadlifts
60-ft. handstand walk
14 T2B
14 double kettlebell deadlifts
60-ft. handstand walk
16 T2B
16 double kettlebell deadlifts

Sunday

RP Nutrition Template = Light

Conditioning

Partner Up

20 Deadlifts (275/185)
400 Meter Run
20 Kettlebell Swings (2/1.5 pd)
400 Meter Run
20 Overhead Squats (115/75)
400 Meter Run
20 Burpees
400 Meter Run
20 C2B Pull-Ups
400 Meter Run
20 Box Jump Overs (24/20)
400 Meter Run
20 Double Dumbbell Squat Cleans (50/30)
400 Meter Run

(Split work as needed, run together)

Comment

Comment

5.22 - 5.28

Awesome work this week putting up some big numbers with our squat cycle. Many lifetime PRs and we’re only 7 weeks into the cycle. Hard work pays off. Amazing work. Only a few short weeks to go. Keep up the good fight and recover well enough throughout the week!

***
Quote of the Week:  “The best preparation for tomorrow is doing your best today.”

A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week

Where you are right now: 1st Post-Open Strength Cycle (Week 8 of 12)

Where you are going: Continued strength work / odd object movements / Memorial Day Murph

Monday

RP Nutrition Template = Light

Strength

Back Squat

5 reps @ 65%
5 reps @ 70%
5 reps @ 75%
5 reps @ 80%

Front Squat

5 reps @ 60%
5 reps @ 65%
5 reps @ 65%
5 reps @ 65%

Conditioning

3 Rounds for Time

15/12 Cal Row or Bike
10 Burpee Box Jump Overs
5 Sandbag Cleans (AHAP)

Rest 3 minutes after each round

Tuesday

RP Nutrition Template = Light

Conditioning

EMOTM for 16 mins

Odd: 15 Wallballs (20/14)
Even: 5 Bar MU

Rest 5 mins

Run 1 mile

Wednesday

RP Nutrition Template = Light

Strength

Sumo Stance Deadlift

5-5-5-5-5

Conditioning

Make 3 attempts at:

Max L-Sit Ring Ding Hold

Then

3 Rounds for Time

10 Unbroken Chest-to-Bar Pull Ups
16 Unbroken DB or KB Shoulder-to-Overhead (50/30) (switch at 8 reps)
200′ Unbroken Sandbag or Waiter’s Carry (AHAP)

Thursday

RP Nutrition Template = Light

Strength

Back Squat

2x5 @ 65%
3x5 @ 70%

Front Squat

4x5 @ 60%

Conditioning

EMOTM for 15 mins

5 Pullups
10 Pushups
15 airsquats

then

Run 800 meters

Friday

Open Gym or Rest Day

Saturday

RP Nutrition Template = Light

Strength

Z-Press

8-8-8-8-8

Sprint Conditioning

8 x 250m Row Sprint

(Rest 2:1)

Score is your slowest time among the 8 rounds

Sunday

RP Nutrition Template = Light

Conditioning

Partner Up

50-40-30-20-10

Wall Balls (20/14) (Pass the ball off the wall to each other – 1 rep each)
Box Jump Overs (24/20)
Kettlebell Swings (1.5/1 pd)

Comment

Comment

5.15 - 5.21

We are getting into some nice weather and are only a few short weeks away from Memorial Day Murph, which marks the unofficial start to summer! We’ve got another challenging week lined up with a 100% squat effort on Monday. Let’s keep the intensity high, the energy pumping, and the fun off the charts. Go get ‘em!

***
Quote of the Week:  “Confidence comes from discipline and training.”

A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week

Where you are right now: 1st Post-Open Strength Cycle (Week 7 of 12)

Where you are going: Continued strength work / odd object movements

Monday

RP Nutrition Template = Light

Strength

Back Squat

5 reps @ 70%
5 reps @ 80%
3 reps @ 85%
2 reps @ 90%
1 rep @100%

Front Squat

5 reps @ 65%
4 reps @ 75%
4 reps @ 80%
4 reps @ 85%

Conditioning

3 Rounds for Time

400m Run
21 Burpees

Tuesday

RP Nutrition Template = Light

Conditioning

"Fight Gone Bad"

3 Rounds for Total Reps

1:00 at each station:

Wallballs (20/14)
Sumo Deadlift High Pull (75/55)
Box Jumps (20")
Push Press (75/55)
Calorie Row

Rest 1 minute

Wednesday

RP Nutrition Template = Light

Strength

Deadlift from pins (bar starts from just above the knees)

8-8-8-8-8

Conditioning

*For Time*

100 Foot Walking Lunges
75 Double Unders
40 Wallballs (20/14)
10 Muscle Ups
40 Wallballs (20/14)
75 Double Unders
100' Walking Lunges

Thursday

RP Nutrition Template = Light

Strength

Back Squat

4 reps @ 75%
4 reps @ 80%
4 reps @ 80%
4 reps @ 80%

Front Squat

4 reps @ 70%
4 reps @ 75%
4 reps @ 80%
4 reps @ 85%

Conditioning

21-15-9

DB Power Snatches (Alternating)
Ring Dips
T2B

Friday

Open Gym or Rest Day

Saturday

RP Nutrition Template = Light

Strength

Sandbag Thrusters

5-5-5-5-5

Conditioning

Partner Up – Teams of 2

5 Rounds for Time

22 KB Swings (2pd / 1.5pd)
22 Box jump overs (24/20)
Run 400 meters together
22 Burpees
22 Wall Balls (20/14)

*Split all movements as 11/11 except for the run, which is done together

Sunday

RP Nutrition Template = Light

Conditioning

400m Run

Then 10 Rounds for Time

4 HSPUs
8 C2B Pull-ups
12 Air Squats

Then

400m Run

Comment

Comment

5.8 - 5.14

Nice job on another great week of training. It’s been great to see how well everyone has been adapting to new movements and taking on our challenging squat cycle, which is now in week six. Keep it up!

***
Quote of the Week:  “Success is not final, failure is not fatal: it is the courage to continue that counts.”

A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week

Where you are right now: 1st Post-Open Strength Cycle (Week 5 of 12)

Where you are going: Continued strength work / odd object movements

Monday

RP Nutrition Template = Light

Strength

Back Squat

6 reps @ 70%
6 reps @ 80%
3 reps @ 90%
2 reps @ 95%

Front Squat

5 reps @ 65%
4 reps @ 75%
4 reps @ 80%
4 reps @ 80%

Conditioning

21 Unbroken Thrusters (pick own weight)
21 Unbroken KB Swings (pick own weight)
400m Run
15 Unbroken Thrusters
15 Unbroken KB Swings
400m Run
9 Unbroken Thrusters
9 Unbroken KB Swings
400m Run

Tuesday

RP Nutrition Template = Light

Strength

Complete 4 rounds for quality of:

100′ Waiter Carry (Right Arm) – as heavy as possible with perfect form
100′ Waiter Carry (Left Arm) – as heavy as possible with perfect form
20 Alternating Shoulder Taps

https://www.youtube.com/watch?v=GBSdjLBL1Tc

Conditioning

15 min AMRAP

10 Calorie Row
10 Power Snatches (75/55)
10 Box Jump Overs (24/20)
10 Wallballs (20/14)

Wednesday

RP Nutrition Template = Light

Strength

Alternating, Single-Leg, Stiff-Leg Deadlift with Barbell

8-8-8-8-8 (each leg)

Conditioning

EMOTM for 15 mins

5 Strict Pullups
5 Strict Ring Dips
6 Alternating Pistols

Thursday

RP Nutrition Template = Light

Strength

Back Squat

4 reps @ 75%
4 reps @ 80%
4 reps @ 80%
4 reps @ 80%

Front Squat

5 reps @ 60%
5 reps @ 65%
5 reps @ 70%
5 reps @ 70%

Conditioning

Work in Teams of 3

2 Rounds for time

60 Power Cleans (135/95)
800m Team Sandbag Run

Break up the cleans as needed. Run together. One person carries the sandbag at a time.

Friday

Open Gym or Rest Day

Saturday

RP Nutrition Template = Light

Strength

Sandbag Front Squats

https://www.youtube.com/watch?v=K71mpMJfy1Y

8-8-8-8-8

Conditioning

12 min AMRAP

10 Overhead Squats (75/55)
200m run

Sunday

RP Nutrition Template = Light

Conditioning

4 minute AMRAP

27 Calorie Row
27 Burpees
27 CTB Pull-ups

Rest 4 minutes

4 minute AMRAP

21 Calorie Row
21 Burpees
21 Toes-to-Bar

Rest 4 minutes

4 minute AMRAP

15 Calorie Row
15 Burpees
15 Pull-ups

Comment

Comment

5.1 - 5.7

Happy May, team! We are coming to an awesome time of the year with perfect weather, outdoor workouts, Memorial Day, and, of course, “Murph!” The living is good!

Let’s keep kicking butt on this strength cycle and have some fun during our metcons! Thanks for all the great feedback on the sandbags! Expect some more toys soon!

***
Quote of the Week:  “Discipline is the bridge between goals and accomplishment.”

A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week   

Where you are right now: 1st Post-Open Strength Cycle (Week 5 of 12)

Where you are going: Continued strength work / odd object movements

Monday

RP Nutrition Template = Light

Strength

Back Squat

8 reps @ 65%
6 reps @ 75%
4 reps @ 85%
4 reps @ 90%

Front Squat

5 reps @ 70%
4 reps @ 80%
3 reps @ 85%
3 reps @ 90%

Conditioning

*Time Trial*

2,000m row

Tuesday

RP Nutrition Template = Light

Strength

Sandbag Strict Press

5 sets of 8-10 reps. Rest as needed between sets.

Conditioning

“Helen”

3 RFT of

400m run
21 KB Swings (1.5/1pd)
12 pullups

Wednesday

RP Nutrition Template = Light

Strength

KB or DB Stiff Leg Deadlift

10-10-10-10-10

Conditioning

15-12-9-6-3

Thrusters (95/65)
T2B

Thursday

RP Nutrition Template = Light

Strength

6 reps @ 65%
6 reps @ 75%
6 reps @ 80%
6 reps @ 80%

Front Squat

5 reps @ 60%
5 reps @ 65%
5 reps @ 70%
5 reps @ 70%

Conditioning

3 Rounds for Time

100 Double Unders
15 Kipping HSPU

Friday

Open Gym or Rest Day

Saturday

RP Nutrition Template = Light

Strength

Set up a barbell on the rack at eye level (scale as needed by lowering the bar). Secure the barbell to the J cups with bands. Make sure the bar is secure.

Grab a sandbag. Your goal is to lift the sandbag and toss it over the bar. Complete 5 sets of 10 reps. One time over the bar is one rep. Rest as needed between sets.

Conditioning

15 min AMRAP

15 Box Jump Overs (24/20")
12 Ring Dips
9 Hang Cleans (155/105)

Sunday

RP Nutrition Template = Light

Conditioning

4x400m run wearing a 20# vest

Rest 8 minutes as a class then

EMOTM for 15 mins complete

5 pullups
10 pushups
15 air squats

Comment

Comment

4.24 - 4.30

Well done! Another solid week of training all around. It never surprises us to see that the athletes who are the most consistent are the ones who make the most progress. Stay patient. Stay the course. And have fun.

This week we introduce some sandbags into the mix and continue plugging away with our aggressive strength cycle.

***
Quote of the Week:  “Talent without discipline is like an octopus on roller skates. There's plenty of movement, but you never know if it's going to be forward, backwards, or sideways.”

A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week

Where you are right now: 1st Post-Open Strength Cycle

Where you are going: Continued strength work / odd object movements

Monday

RP Nutrition Template = Light

Strength

Back Squat

8 reps @ 65%
8 reps @ 70%
6 reps @ 80%
6 reps @ 85%

Front Squat

5 reps @ 70%
5 reps @ 75%
5 reps @ 80%
5 reps @ 85%

Conditioning

Complete 3 rounds of:

In 4 mins
600m run
Max DB or KB Push Presses (50/30)

REST 2 MINUTES

*Score is total push presses completed over the 3 rounds

Tuesday

RP Nutrition Template = Light

Strength

Single Arm KB/ DB Strict Press

8-8-8-8-8 (each arm)

Conditioning

12 min AMRAP

200m sandbag / medball / Kettlebell / Dumb Bell run (as heavy an obj. as possible)
15 box jump overs
10 C2B Pullups

Wednesday

RP Nutrition Template = Light

Strength

Jefferson Deadlift

(https://www.youtube.com/watch?v=5cr0OwrM_8o)

8-8-8-8-8

Conditioning

800m run
21 KB Swings (53/35)
21 Goblet Squats (53/35)
600m Run
15 KB Swings (53/35)
15 Goblet Squats (53/35)
400m Run
9 KB Swings (53/35)
9 Goblet Squats (53/35)

Thursday

RP Nutrition Template = Light

Strength

8 reps @ 65%
8 reps @ 70%
8 reps @ 75%
8 reps @ 80%

Front Squat

5 reps @ 60%
5 reps @ 65%
5 reps @ 70%
5 reps @ 70%

Conditioning

21-15-9

Sandbag Clean ( Ground to Shoulder Height ) (as heavy as possible)
T2B

https://www.youtube.com/watch?v=izLUVd-zszw

Friday

Open Gym or Rest Day

Saturday

RP Nutrition Template = Light

Strength

100-foot “Bearhug” sandbag carry

6 rounds with :60 rest between rounds (As heavy as possible with good form)

https://www.youtube.com/watch?v=UiD3caja7M0

Conditioning

10 down to 1 for each:

10 Power Snatches (95/65)
10 Burpees Over the Bar
10 Wall Balls
10 Hollow Rocks

Sunday

RP Nutrition Template = Light

Conditioning

20 min AMRAP

Partner A:

250m Row
10 HSPUs
8 Power Cleans (185/125)

Partner B: Rest

– Switch –

Comment

Comment

4.17 - 4.23

Congratulations on getting through another challenging week of training with some fun movements sprinkled in. Cartwheels anyone?!

***

Quote of the Week: “Talent without discipline is like an octopus on roller skates. There's plenty of

movement, but you never know if it's going to be forward, backwards, or sideways.”

A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week

Where you are right now: 1 st Post-Open Strength Cycle

Where you are going: Continued strength work / odd object movements

Monday

RP Nutrition Template = Light

Strength

Back Squat

8 reps @ 65%

8 reps @ 70%

8 reps @ 80%

8 reps @ 85%

Front Squat

5 reps @ 60%

5 reps @ 70%

5 reps @ 75%

5 reps @ 80%

Conditioning

800m run

Rest 3 mins

600m run

Rest 2 mins

400m run

Rest 1 min

200m run

Rest :30 seconds

100m run

*Score is total time, including rest*

Tuesday

RP Nutrition Template = Light

Strength

Push Press

5-5- 5-5- 5

*Ascend weight throughout the sets

Conditioning

3 Rounds for Time

15 Shoulder to Overhead (135/95)

200m Run

15 Burpees to Plate

Wednesday

RP Nutrition Template = Light

Strength

2 KB Deadlift

10-10- 10-10- 10

You select the weight

Conditioning

2 Rounds for Time

25 Pullups

25 Wallballs

400m Run

Thursday

RP Nutrition Template = Light

Strength

10 reps @ 60%

10 reps @ 65%

8 reps @ 70%

8 reps @ 75%

Front Squat

5 reps @ 60%

5 reps @ 65%

5 reps @ 70%

5 reps @ 70%

Conditioning

10 min AMRAP

10 Power Snatch (75/55)

10 Burpees Over the Bar

:30 second plank

Friday

Open Gym or Rest Day

Saturday

RP Nutrition Template = Light

Strength

Find a Heavy Turkish Getup (barbell) for the day

Conditioning

5 Rounds for Time

5 Deadlifts (185/125)

3 Power Cleans

1 Shoulder to Overhead

Sunday

RP Nutrition Template = Light

Conditioning

Partner Up

10 min AMRAP

20 Box Step Ups (20 inches for all)

20 KB Swings (1.5/1)

200m run together

3 mins rest

10 min AMRAP

20 Airsquats

20 KB or DB Push Press (35/20)

300m row

3 mins rest

20 T2B

20 Ground to Overhead with Plate (45/25)

20 Burpees

Comment

Comment

4.10 - 4.16

Nice job getting after a challenging first week of strength training combined with some cool newmovements. This week we continue our strength work and build in some additional, new movements.

***

Quote of the Week: “Discipline is the bridge between goals and accomplishment.”

A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week

Where you are right now: 1 st Post-Open Strength Cycle

Where you are going: Continued strength work / odd object movements

Monday

RP Nutrition Template = Light

Strength

Back Squat

10 reps @ 60%

8 reps @ 65%

6 reps @ 70%

6 reps @ 75%

6 reps @ 80%

Front Squat

5 reps @ 60%

5 reps @ 70%

5 reps @ 75%

5 reps @ 75%

Conditioning

5 Rounds for Time

200 meter run

5 Handstand pushups

10 box jumps (30/24)

Tuesday

RP Nutrition Template = Light

Strength

Z-Press with KBs or DBs

8-8- 8-8- 8

Conditioning

1 mile run

Then

6 Rounds of Cindy - 5 Pullups - 10 Pushups - 15 Airsquats

Then

1 mile run

Wednesday

RP Nutrition Template = Light

Strength

Single Leg Romanian Deadlift with Barbell

6-6- 6-6- 6 (each leg)

Conditioning

4 min AMRAP

100 DU

Max Push Press in remaining time (135/95)

Rest 4 mins

4 min AMRAP

100 DU

Max Hang Power Cleans in remaining time (135/95)

**Score is total push press + hang cleans

Thursday

RP Nutrition Template = Light

Strength

10 reps @ 60%

8 reps @ 70%

8 reps @ 75%

8 reps @ 80%

Front Squat

5 reps @ 60%

5 reps @ 65%

5 reps @ 70%

5 reps @ 70%

Conditioning

200m carry with single KB overhead (switch arms at halfway)

Then

10 min AMRAP

200m run

10 T2B

10 Power Snatches (95/65)

Friday

Open Gym or Rest Day

Saturday

RP Nutrition Template = Light

Conditioning

20 min AMRAP

50m farmers walk carrying a plate by its side in each hand (Rx: 35/25)

30 Hollow Rocks

10 broad jumps

5 cartwheels (Scale: cartwheel circles - http://gymnasticswod.com/content/cartwheel-progression- pt1)

Sunday

RP Nutrition Template = Light

Skill

KB Windmill - https://www.youtube.com/watch?v=ITSmgn_BQgY

Spend 20 mins working with the coach to gain basic understanding and proficiency with the movement

Conditioning

“J.T.”

21-15- 9

Handstand Pushups

Ring Dips

Pushups

Rx = Strict

20 min cap

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4.3 - 4.9

So cool to see the number of PRs this week on some of the major lifts! And right after the Open, too. Awesome work!

This week, we hit some percentage-based strength work and play with some cool movements. Let’s have some fun and kick some butt!

***
Quote of the Week:  “Never, ever underestimate the importance of having fun.”

A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week

Where you are right now: 1st Post-Open Strength Cycle

Where you are going: Continued strength work / odd object & unilateral movements

Monday

RP Nutrition Template = Light

Strength

Back Squat

10 reps @ 60%
8 reps @ 70%
6 reps @ 75%
4 reps @ 80%

Front Squat

5 reps @ 60%
5 reps @ 70%
5 reps @ 70%
5 reps @ 70%

Conditioning

10 min AMRAP

10 alternating box step ups with two DBs (pick weight)
10 burpee box jump overs
10 strict pullups

Tuesday

RP Nutrition Template = Light

Strength

Z-Press - https://www.youtube.com/watch?v=cE5ww5JkFWA
5-5-5-5-5

Conditioning

4 Rounds

Min 1: 1 Round of Strict Cindy
Min 2: Calorie Row/Assault Bike  15/12
Min 3: Max Clean and Jerks (135/95)
Min 4: Rest

Wednesday

RP Nutrition Template = Light

Strength

Single Leg Romanian Deadlift with KB (light is Right!)

8-8-8-8-8 (each leg)

Conditioning

12 min AMRAP

200m run with medicine ball
20 wall balls
20 V Ups with medicine ball

Thursday

RP Nutrition Template = Light

Strength

Back Squat

10 reps @ 60%
8 reps @ 65%
8 reps @ 70%
8 reps @ 75%

Front Squat

5 reps @ 60%
5 reps @ 65%
5 reps @ 70%
5 reps @ 70%

Conditioning

4 Rounds for Time

10 kettlebell hang clean and jerks (1pd/1.5pd)
3 bar muscle-ups

Friday

Open Gym or Rest Day

Saturday

RP Nutrition Template = Light

Conditioning

EMOTM for 21 mins

Minute 1: 5 Strict HSPU
Minute 2: 2 Squat Cleans (as heavy as possible with great form – NO FAILS)
Minute 3: 10 KB or DB Snatches (1.5/1)

Sunday

RP Nutrition Template = Light

800m run or row
1 Rope Climb (UNBTN) or 2 MUs (BRCF)
25 Plate Ground to Overhead (45/25)
1 Rope Climb (UNBTN) or 2 MUs (BRCF)
26 Overhead Walking Lunges with Plate (45/25)
1 Rope Climb (UNBTN) or 2 MUs (BRCF)
800m run or row (whichever you didn’t do to open the WOD)

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3.27 - 4.2

Congratulations on completing the 2017 CrossFit Games Open!

Each year we are humbled by your commitment, encouragement and dedication to the process. This year is no exception. Thank you for making the BRCF and UNBTN communities among the best in the world. We are thankful for each and every athlete who puts their trust in us. Thank you.

This week, we test some strength numbers post Open to see where we are at. Following this DIAGNOSTIC WEEK, we will begin our first post-Open training block of 2017!

***

Quote of the Week: “The only limit to your impact is your imagination and COMMITMENT.”

A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open;

Where you are right now: Strength Diagnostic Week

Where you are going: 1 st Post-Open Strength Cycle

Monday

RP Nutrition Template = Light

Strength

1 Rep Post-Open Max Back Squat

Conditioning

3 Rounds for Time

21 Calorie Row

15 TTB

9 Burpees

Tuesday

RP Nutrition Template = Light

Strength

1 Rep Post-Open Max Strict Press

Conditioning

10 min AMRAP

15 Deadlifts (95/65)

12 Hang Power Cleans

9 Front Squats

6 Push Jerks

3 Thrusters

Wednesday

RP Nutrition Template = Light

Strength

1 Rep Post-Open Max Deadlift

Conditioning

15 min AMRAP

50m Farmer's Carry walk with 2 KB (2pd-1.5pd/1.5pd-1pd)

15 box jump overs

5 strict HSPUs or 2 sec down/ 1 second up Push-Up

Thursday

RP Nutrition Template = Light

Strength

1 Rep Post-Open Max Bench Press

Conditioning

3 Rounds for Time

22 Ring Dips

22 Wall Balls

22 Pullups

200m run following each round

Friday

Open Gym or Rest Day

Saturday

RP Nutrition Template = Light

Strength

1 Rep Post-Open Max Front Squat

Conditioning

*For Time*

30 Clean and Jerks (115/75)

15 Ring Muscle ups

10 Snatches (115/75)

5 Bar Muscle ups

Sunday

RP Nutrition Template = Light

Partner Up!

Teams of 2

20 minute AMRAP

15 Calorie Row

12 OHS (95/65#)

9 C2B Pullups

*Complete 1 full round before switching

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3.20 - 3.26

Four weeks down and one more to go in the 2017 CrossFit Open! Holy moly! Way to go in the repeat workout from 2016. It was great to see so many people increase their scores and blast through those deadlifts. Awesome work all around.

**We highly recommend doing 16.4 no more than two times, if that. If you are considering doing it on Monday, please make sure you are fully recovered from your previous attempt.**

This week we continue to put all of our previous strength work to action. Manage your recovery well throughout the week. It is MUCH better to take a day off from training and mobilize than grinding through another workout while your body is still recovering. Be smart and talk to your coaches. Scale movements and WODs as needed.

NUTRITION TIPS FOR THE CROSSFIT OPEN: https://renaissanceperiodization.com/crossfit-open-nutrition-tips/

***
Quote of the Week:  “It's kind of fun to do the impossible.”

A Look inside the program

What you’ve completed so far this year: Open Prep; 2016 CrossFit Open; Hypertrophy strength mesocycle 1; strength mesocycle 2; “Murph;” An entire 3-month 5/3/1 cycle; testing week; strength mesocycle 3; strength mesocycle 4; strength mesocycle 5; 2017 Open Prep

Where you are right now: 2017 CrossFit Open Season   

Where you are going: Post-Open Strength Cycle

Monday

RP Nutrition Template = Light

Strength

3x8 Push Jerks @ 60% of 1 RM Strict Press
3x5 OHS @ 60% of 1RM OHS

Conditioning

EMOTM for 16 mins

Odd: 20 Double Unders + Max Rep 2 Dumbbell / 2 KB Thrusters to finish the minute (choose weight)
Even: Rest

Score is total thrusters completed

Tuesday

RP Nutrition Template = Light

Conditioning

20 min AMRAP

500m row
16 Sumo DL High Pull (75/55)
10 KB Swings (2KB / 1.5pd)

Wednesday

RP Nutrition Template = Light

12 min EMOTM

Even = 20 Wall Balls (20/14)
Odd = 10 T2B

**If all wall balls and T2B are completed as noted in timeframe, rest 5 minutes and transition to bonus round of:

*7 min cap*

12-9-6
OHS (135/95)
Pullups

Thursday

RP Nutrition Template = Light

Skill Work

3 rounds, NOT for time:

10 alternating pistols
Max time L sit on rings / box / floor / parallettes

Conditioning

3 Rounds for Time

21 Calorie Row
15 Box Jump Overs (24/20)
9 Thrusters (75/55)

Friday

Open Gym or Makeup Open WOD for BRCF / “Friday Night Lights” for UNBTN

Saturday

Official Open WOD for BRCF / Open Gym or Makeup Open WOD for UNBTN

Sunday

RP Nutrition Template = Light

4 Rounds for Time

10 C2B
10 Ring Dips
10 Power Cleans (115/75)
400m Run

 

 

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3.13 - 3.19

Three weeks down and two to go in the 2017 CrossFit Open! Congrats on getting this far. It was great to see some snatch PRs and even greater to see how our communities supported each and every athlete who tackled 17.3. Way to go!

**Please actively monitor social media and email early this week for potential delays or closings at both gyms on account of the expected snowstorm. In the event of a closure, we will put out at optional “at-home” WOD to complete.**

This week we continue to put all of our previous strength work to action. Manage your recovery well throughout the week. It is MUCH better to take a day off from training and mobilize than grinding through another workout while your body is still recovering. Be smart and talk to your coaches. Scale movements and WODs as needed. We begin the week with an active recovery day.

NUTRITION TIPS FOR THE CROSSFIT OPEN: https://renaissanceperiodization.com/crossfit-open-nutrition-tips/

***
Quote of the Week:  “Nothing endures but change.”

A Look inside the program

What you’ve completed so far this year: Open Prep; 2016 CrossFit Open; Hypertrophy strength mesocycle 1; strength mesocycle 2; “Murph;” An entire 3-month 5/3/1 cycle; testing week; strength mesocycle 3; strength mesocycle 4; strength mesocycle 5; 2017 Open Prep

Where you are right now: 2017 CrossFit Open Season

Where you are going: Post-Open Strength Cycle

Monday

RP Nutrition Template = Light

Active Recovery

Strength

3x8 Push Press @ 60% of 1 RM Strict Press
3x5 Back Squat @ 60% or 1RM

Conditioning

EMOTM for 10 mins

Odd: 30 Double Unders + Max Rep KB Swings to finish out the minute
Even: 30 seconds of tuck crunches / rest 30 seconds

Tuesday

RP Nutrition Template = Light

Conditioning

12 min AMRAP

500m row
16 bodyweight alternating box step ups (24/20)
8 Deadlifts (225/135)

Wednesday

RP Nutrition Template = Light

StrengthCon

Thruster Ladder

EMOTM, complete 2 reps at the given weight and move up the ladder until you fail on a rep. Then rest for 5 minutes and start from the bottom of the ladder again.

(Start with a weight where you will get at least 5 minutes into the ladder.)

Your score is the combined weight of your highest successful lifts in the two rounds.

You must complete both reps at the weight for in to “count.”

Rx Weights

Men: 75-95-115-125-135-155-175-185-195-205
Women: 45-55-65-75-85-95-105-115-125-135

Following the second run through the ladder, rest for 3 minutes, then:

5 sets of max kipping HSPU with :90 rest between sets

Thursday

RP Nutrition Template = Light

Skill Work

3 rounds, NOT for time:

10 alternating pistols
50 foot HS Walk

Conditioning

3 RFT

30 Calorie Row
30 Burpees
30 Hollow Rocks

Friday

Open Gym or Makeup Open WOD for BRCF / “Friday Night Lights” for UNBTN

Saturday

Official Open WOD for BRCF / Open Gym or Makeup Open WOD for UNBTN

Sunday

RP Nutrition Template = Light

Partner Up

20 min AMRAP

2000m Row
100 Wall Balls
80 Box Jump Overs
60 HRPU
40 T2B
20 Power Cleans (155/105)
10 Ring MU

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3.6 - 3.12

Congratulations on getting through another Open workout in 17.2!

In 17.2, we saw dumbbells again! We STILL wouldn’t be surprised if they come up on another workout. Congratulations to everyone who got their first T2B or Bar MU in the workout. Way to show up on game day!

This week we continue to put all of our previous strength work to action. Manage your recovery well throughout the week. It is MUCH better to take a day off from training and mobilize than grinding through another workout while your body is still recovering. Be smart and talk to your coaches. Scale movements and WODs as needed. We begin the week with an active recovery day.

NUTRITION TIPS FOR THE CROSSFIT OPEN: https://renaissanceperiodization.com/crossfit-open-nutrition-tips/

***
Quote of the Week:  “Nothing endures but change.”

A Look inside the program

What you’ve completed so far this year: Open Prep; 2016 CrossFit Open; Hypertrophy strength mesocycle 1; strength mesocycle 2; “Murph;” An entire 3-month 5/3/1 cycle; testing week; strength mesocycle 3; strength mesocycle 4; strength mesocycle 5; 2017 Open Prep

Where you are right now: 2017 CrossFit Open Season

Where you are going: Post-Open Strength Cycle

Monday

RP Nutrition Template = Light

Active Recovery

Strength

3x8 Strict Press @ 60% of 1 RM
3x3 Pausing Front Squat @ 60% or 1RM"

Conditioning

EMOTM for 8 mins

Odd: 15/12 Cal Row
Even: 30 Sit-ups

Tuesday

RP Nutrition Template = Light

Conditioning

Pick a time domain – 12, 13, 14, 15, 16, 17 or 18 mins. That time now represents X.

EMOTM for X mins

Min 1: X Wallballs (20/14)
Min 2: X KB Swings (53/35)
Min 3: X Box Jump Overs (20 inches for everyone)
Min 4: X Push Press (75/55)
Min 5: X Calorie Row

*Your score is total reps completed in the workout, but ONLY if you hit X in the given minute. If you do not hit X, those reps do NOT count. You cannot use a different X for different movements. X is the same throughout the workout. You must tell the coach your “X” before the workout and write it on the board. Choose wisely from the start.*

Wednesday

RP Nutrition Template = Light

Gymnastics

5 sets of max C2B PU with :90 rest between sets

StrengthCon

Snatch Ladder

EMOTM, complete 2 reps at the given weight and move up the ladder until you fail on a rep. Then rest for 5 minutes and start from the bottom of the ladder again.

(Start with a weight where you will get at least 5 minutes into the ladder.)

Your score is the combined weight of your highest successful lifts in the two rounds.

You must complete both reps at the weight for in to “count.”

Touch and go is fine but not mandated. As the weight gets heavier, touch and go probably won’t happen. Don’t force it.

Rx Weights

Men: 75-95-115-125-135-155-175-185-195-205
Women: 45-55-65-75-85-95-105-115-125-135

Following the second run through the ladder, rest for 3 minutes, then:

3 min AMRAP

Burpees

Thursday

RP Nutrition Template = Light

Conditioning

12 min AMRAP

400m row
12 pullups
12 HSPUs
12 Ring Dips

Friday

Open Gym or Makeup Open WOD for BRCF / “Friday Night Lights” for UNBTN

Saturday

Official Open WOD for BRCF / Open Gym or Makeup Open WOD for UNBTN

Sunday

RP Nutrition Template = Light

Partner Up

“Partner Cindy on the Run”

20 min AMRAP

3 rounds of

5 Pull-ups
10 Push-ups
15 Air squats

(Partners alternate movements)

Then: Run 200m

Team score is total distance run during the 20 min.

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2.27 - 3.5

Congratulations on getting through 17.1! We saw dumbbells in the Open for the first time ever. However, don’t be surprised if they come up again during the 2017Open. Dave Castro often has a few tricks up his sleeve.

This week we continue to taper off strength-exclusive work and put our previous strength work to action. Manage your recovery well throughout the week ESPECIALLY if you are experiencing lower back soreness. It is MUCH better to take a day off from training and mobilize than grinding through another workout while your body is still recovering. Be smart and talk to your coaches. Scale movements and WODs as needed.

NUTRITION TIPS FOR THE CROSSFIT OPEN: https://renaissanceperiodization.com/crossfit-open-nutrition-tips/

***
Quote of the Week:  “The best preparation for tomorrow is doing your best today.”

A Look inside the program

What you’ve completed so far this year: Open Prep; 2016 CrossFit Open; Hypertrophy strength mesocycle 1; strength mesocycle 2; “Murph;” An entire 3-month 5/3/1 cycle; testing week; strength mesocycle 3; strength mesocycle 4; strength mesocycle 5; 2017 Open Prep

Where you are right now: 2017 CrossFit Open Season

Where you are going: Post-Open Strength Cycle

Monday

RP Nutrition Template = Light

Conditioning

Every 3 minutes for 6 rounds

400m run
12 T2B

*Scale run distance as needed to ensure you are not going over 3 minutes each round. Try to run today versus rowing. We’d rather you NOT combine two high-intensity pulling movements today with rowing and T2B. If you decide to row, sub 15 tuck crunches or 24 hollow rocks for 12 T2B.

Tuesday

RP Nutrition Template = Light

Skill / Mobility Work

Pistols

Mobilize and work with a coach on finding the appropriate pistol scale for you.

Conditioning

“Mary”

5 HSPUs
10 Pistols
15 Pullups

The time domain is up to you.

If you are fully recovered from 17.1 – 20 min AMRAP
If you are mostly recovered from 17.1 – 14 min AMRAP
If you are not yet recovered from 17.1 – 8 min AMRAP

Wednesday

RP Nutrition Template = Light

Gymnastics

5 sets of max kipping ring dips with :90 rest between sets

StrengthCon

Squat Clean Ladder

EMOTM, complete 2 reps at the given weight and move up the ladder until you fail on a rep. Then rest for 5 minutes and start from the bottom of the ladder again.

(Start with a weight where you will get at least 5 minutes into the ladder.)

Your score is the combined weight of your highest successful lifts in the two rounds.

You must complete both reps at the weight for in to “count.”

Touch and go is fine but not mandated. As the weight gets heavier, touch and go probably won’t happen. Don’t force it.

Rx Weights

Men: 75-95-115-135-155-175-195-205-225-245
Women: 65-85-95-105-115-125-135-145-155-175

Following the second run through the ladder, rest for 3 minutes, then:

3 min AMRAP

Burpees

Thursday

RP Nutrition Template = Light
 

Conditioning

2 Rounds for Time

27 Calorie Row
21 Hang Power Cleans (115/75)
18 Hand Release Pushups
15 KB Swings (1.5/1pd)

Friday

Open Gym or Makeup Open WOD for BRCF / “Friday Night Lights” for UNBTN

Saturday

Official Open WOD for BRCF / Open Gym or Makeup Open WOD for UNBTN

Sunday

RP Nutrition Template = Light

5 Rounds for Time

10 Deadlifts (225/155)*
15 Wallballs (20/14) **
10 T2B

*If deadlifts appear in 17.2 the WOD changes to:

6 Rounds for Time

15 Wallballs (20/14)**
12 T2B
9 Power Snatches (95/65) ***

**If high volume wall balls appears in 17.2 (100+ reps) sub 25 DUs for the WBs
***If high volume snatching shows up in the open (50+ reps) the Rx weight drops to (75/55). Perform hang snatches if lower backs are feeling vulnerable.

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2.20 - 2.26

It’s week 1 of the 2017 CrossFit Open! 

Are you ready to put a year of training to the test? This is a very exciting time to be involved in the CrossFit community. Give your best effort and have fun during each of the next five weeks!

NUTRITION TIPS FOR THE CROSSFIT OPEN:https://renaissanceperiodization.com/crossfit-open-nutrition-tips/

This week we taper off strength exclusive work a little, add some more KB and DB skill work, and continue to put ourstrength work to action with movements we may see in the Open.

***

Be sure to register online for the Open so you can track your progress year to year!

Quote of the Week: “In order to succeed, we must first believe that we can.” 

A Look inside the program

What you’ve completed so far this year: Open Prep; 2016 CrossFit Open; Hypertrophy strength mesocycle 1; strength mesocycle 2; “Murph;” An entire 3-month 5/3/1 cycle; testing week; strength mesocycle 3; strength mesocycle 4; strength mesocycle 5; 2017 Open Prep

Where you are right now: 2017 CrossFit Open Seaso 

Where you are going: Post-Open Strength Cycle

Monday

RP Nutrition Template = Light

Skill Work

Turkish Get-up

Spend 20 minutes practicing Turkish get-ups with a KB or DB

https://www.youtube.com/watch?v=GdAXt7YyGe0

Conditioning 

28-21-14-7

Single Arm KB or DB Push Press (alternate arms every 7 reps)
C2B Pullups

https://www.youtube.com/watch?v=bCttX2AZfBA

Tuesday

RP Nutrition Template = Light

Skill Work

Single-Arm KB or DB OHS

Spend 20 minutes mobilizing and practicing OHS with a KB or DB. This is for skill, not for weight.

Conditioning

7-6-5-4-3-2-1:

2 DB or KB Hang Clean Clusters (1.5/1 or 50/35)
Ring MU

Wednesday

RP Nutrition Template = Light

Strength

5 sets of max kipping HSPU with :90 rest between sets

Conditioning

27-21-15-9

T2B
Power Snatches (75/55)
Over-the-Bar Burpees

Thursday

RP Nutrition Template = Light

Conditioning

150 DU
2K Row
150 DU

Friday

Open Gym or Makeup Open WOD for BRCF / “Friday Night Lights” for UNBTN 

Saturday

Official Open WOD for BRCF / Open Gym or Makeup Open WOD for UNBTN

Sunday

RP Nutrition Template = Light

20 min AMRAP

Teams of 2 - Athlete completes full round before switching

10 Calorie Row
10 Box Jump-Overs (24/20)
10 Wall Balls (20/14)

 

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2.13 - 2.19

Everybody breathe! We are now one week away from the 2017 CrossFit Open! What?! How cool is that?! Be sure to register ASAP! This week we continue to put our strength work to action with movements we expect to see in the Open, some EMOTM gymnastics work, and single-arm work (remember, dumbbells are coming).

***

Registration for the 2017 CrossFit Games Open is now live! We will be doing each workout at our gyms when the Open kicks off. Be sure to register online so you can track your progress year to year!

Quote of the Week: “Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish.”

A Look inside the program

What you’ve completed so far this year: Open Prep; 2016 CrossFit Open; Hypertrophy strength mesocycle 1; strength mesocycle 2; “Murph;” An entire 3-month 5/3/1 cycle; testing week; strength mesocycle 3; strength mesocycle 4; strength mesocycle 5

Where you are right now: Final week of 2017 Open Prep

Where you are going: 2017 Open Season!!

Monday

RP Nutrition Template = Light

StrengthCon

Power Cleans

5 sets of 6-8 touch-and- go squat cleans (135/95) with :90 rest between sets

Conditioning

EMOTM for 10 minutes

5 Box Jump Overs (24/20) + 3 Squat Clean and Jerks (135/95)

Rest 5 mins

EMOTM for 5 minutes

3-5 ring muscle ups

Tuesday

RP Nutrition Template = Light

StrengthCon

Walking (or Standing) Lunges Holding 2KBs (1.5/1pd)

6 rounds

If standing: 8-12 reps with :60 rest between sets

If walking: 50 feet with :60 rest between sets

Sprint Conditioning

21-15- 9

C2B Pull-ups

Deadlifts (155/105)

Rest 5 mins

EMOTM for 6 mins – 10-15 burpees

Wednesday

RP Nutrition Template = Light

Strength

6 sets of max kipping HSPU with :90 rest between sets

Skill / Conditioning

EMOTM for 8 mins

8-12 front squats with 2 KBs (1.5/1pd)

Rest 5 mins

EMOTM for 8 mins

4 alternating KB snatches (1.5/1pd)

4 Kipping HSPU

Thursday

StrengthCon

Squat Snatches

5 sets of 6-8 touch-and- go squat snatches (95/65) with :90 rest between sets

Gymnastics

5 sets of max bar muscle ups with :90 rest between sets

Conditioning

5 sets of max reps calorie row in 1 minute with :90 rest between sets

Friday

Open Gym / Rest Day

Saturday

RP Nutrition Template = Light

Skill / Conditioning

EMOTM for 8 mins

1 strict press + 2 push press + 3 push jerks

AMRAP 14:

50 Wallballs (20/14)

40 Calorie Row

30 DB or KB Squat Cleans (50/35# DB) or (1.5/1pd KB)

20 Pullups

Sunday

RP Nutrition Template = Light

40 Clean and Jerks* (135/95)

*EMOTM – 7 T2B

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2.6 - 2.11

Nice work this week with heavy Oly work and challenging metcons, team and welcome to February, CrossFit Games Open month! We are now one week closer to the 2017 CrossFit Open. Getcha’ popcorn ready! Be sure to register ASAP! This week we put our strength work to action with some challenging “strengthcons,” EMOTM gymnastics work, and single-arm work. And make sure you have your intrashakes ready to go on Saturday this week!

***

Registration for the 2017 CrossFit Games Open is now live! We will be doing each workout at our gyms when the Open kicks off. Be sure to register online so you can track your progress year to year!

Quote of the Week:  “You must do the thing you think you cannot do.”

A Look inside the program

What you’ve completed so far this year: Open Prep; 2016 CrossFit Open; Hypertrophy strength mesocycle 1; strength mesocycle 2; “Murph;” An entire 3-month 5/3/1 cycle; testing week; strength mesocycle 3; strength mesocycle 4; strength mesocycle 5

Where you are right now: 2017 Open Prep

Where you are going: 2017 Open Season

Monday

RP Nutrition Template = Light

StrengthCon

Power Cleans

5 sets of 10-15 touch-and-go power cleans (135/95) with :90 rest between sets

Conditioning

EMOTM for 10 minutes

6 T2B + 6 Clean and Jerks (135/95)

Rest 5 mins

EMOTM for 5 minutes

3-5 bar muscle ups

 

Tuesday

RP Nutrition Template = Light

StrengthCon

Overhead Squat

5 sets of 8-12 reps (95/65) with :60 rest between sets

Sprint Conditioning

21-15-9

C2B Pull-ups
Box Jump-Overs (24/20)

Rest 5 mins

EMOTM for 6 mins – 40 double unders

Wednesday

RP Nutrition Template = Light

Strength

6 sets of max rep strict HSPU RIGHT INTO kipping handstand pushups with :90 rest between sets

**Do not come off the wall when you are spent on strict. THAT is when you start kipping.

Skill / Conditioning

EMOTM for 10 mins

8-12 push press with 2 KBs (1.5/1pd)

Rest 5 mins

EMOTM for 8 mins

8 alternating KB snatches (1.5/1pd)

Thursday

StrengthCon

Power Snatches

5 sets of max reps touch-and-go power snatches (115/75) with :90 rest between sets

Gymnastics

5 sets of max reps ring muscle ups with :90 rest between sets

Conditioning

5 sets of max reps calorie row in 1 minute with :90 rest between sets

Friday

Open Gym / Rest Day

Saturday

RP Nutrition Template = Light

Conditioning

18 min AMRAP

30 Push Jerks (95/65)
30 Box Jumps
30 Cal Row
30 T2B

Sunday

RP Nutrition Template = Light

StrengthCon

30 Bench Press (135/95)
20 Bench Press (155/105)
10 Bench Press (185/105)

Rest 3:00

30 Front Squat (135/95)
20 Front Squat (155/105)
10 Front Squat (185/105)

Rest 3:00

30 Deadlifts (185/135)
20 Deadlifts (225/155)
10 Deadlifts (275/185)

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